What motivates you to lose weight can vary from person to person. But finding your motivation can involve identifying the reasons you want to lose weight, setting your expectations, and finding support.
Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.
This article discusses 10 ways to motivate yourself to lose weight.
Determine Why You Want to Lose Weight
Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.
Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.
Your reasons could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence, or fitting into a certain pair of jeans.
Many people start losing weight because their doctor suggests it, but research shows that people are more successful if their weight loss motivation comes from within.
Have Realistic Expectations
Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week.
Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.
Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term.
The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it’s 13–25 pounds (6–11 kg).
In fact, losing 5–10% of your body weight can:
Improve blood sugar control
Reduce the risk of heart disease
Lower cholesterol levels
Reduce joint pain
Reduce the risk of certain cancers
Get educated
Lasting Weight loss isn’t about banning certain foods, cutting calorie intake down to nothing, or running marathons. Truly lasting weight loss is about changing your daily habits in a sustainable way. Once you learn how to balance your diet, break down your meals, practice portion control, and more, you’ll realize the small things add up to big results.
Pick a Plan That Fits Your Lifestyle
Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.
While there are hundreds of different diets, most are based on cutting calories.
Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain.
Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight.
Instead, consider creating your own custom plan. The following dietary habits have been proven to help you lose weight:
- Decreasing calorie intake
- Reducing portion sizes
- Reducing frequency of snacks
- Reducing fried food and desserts
- Including fruits and vegetables
Keep a Weight Loss Journal
Self-monitoring is crucial to weight loss motivation and success.
Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss.
However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks, and the piece of candy you ate off your coworker’s desk.
You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.
You can keep food journals on pen and paper or use a website or app. They have all been proven effective.
Make a Commitment
Research shows that those who make a public commitment are more likely to follow through with their goals.
Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.
Moreover, consider investing in a gym membership, package of exercise classes, or paying for a 5K in advance. You are more likely to follow through if you have already made an investment.
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Find an Exercise You Enjoy
Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being.
The best kind is exercise you enjoy and can stick to.
There are many different types and ways to exercise, and it’s important to explore different options to find one you enjoy.
Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?
Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.
Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.
Find a Role Model
Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.
Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.
Having a relatable and positive role model may help keep you motivated.
Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.
Get Professional Help When Needed
Don’t hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.
This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly.
Many people also enjoy the accountability that seeing a professional provides them.
If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals.
Think and Talk Positively
People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.
Also, people who use “change talk” are more likely to follow through with plans.
Change talk is making statements about commitment to behavioral changes, the reasons behind them, and the steps you will take or are taking to reach your goals.
Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.
On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal. This is called mentally indulging.
Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.
A study of 134 students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more, and ate fewer high-calorie foods.
As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and caused you to never take any action to reach your goals.
Conclusion
Embarking on a weight loss journey requires commitment, but maintaining motivation is equally crucial. By incorporating these 16 strategies, you’ll not only stay motivated but also foster a sustainable and fulfilling approach to losing weight.
Frequently Asked Questions (FAQs)
Q: How quickly can I expect to see results from my weight loss efforts? A: The timeline for visible results varies, but focusing on consistent efforts and sustainable practices yields long-term success.
Q: Are cheat days acceptable in a weight loss journey? A: Occasional indulgences are normal, but moderation is key. Plan cheat days mindfully to avoid derailing your progress.
Q: Can supplements aid in weight loss? A: Supplements can complement a healthy lifestyle but should not replace a balanced diet and regular exercise.
Q: What role does mindset play in weight loss motivation? A: A positive mindset is crucial. Cultivate self-compassion, resilience, and a belief in your ability to achieve your goals.
Q: How do I stay motivated when facing plateaus? A: Plateaus are common. Reassess your routine, set new goals, and consider consulting with a professional for adjustments.
Also read: https://www.healthevoke.com/5-beneficial-exercises-to-lose-weight-at-home/
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